Turmeric

Turmeric has a peppery, warm and bitter flavor and a mild fragrance slightly reminiscent of orange and ginger, and while it is best known as one of the ingredients used to make curry, it also gives ballpark mustard its bright yellow color.

Nutritional Profile

Turmeric is an excellent source of both iron and manganese. It is also a good source of vitamin B6, dietary fiber, and potassium.

Health Benefits

Turmeric (Curcuma longa), the bright yellow of the spice rainbow, is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions, including flatulence, jaundice, menstrual difficulties, bloody urine, hemorrhage, toothache, bruises, chest pain, and colic.

How to Select and Store

Just like with other dried spices, try to select organically grown turmeric since this will give you more assurance that the herb has not been irradiated. Since the color of turmeric varies among varieties, it is not a criterion of quality.

Related: 18 Home Remedies That Really Work

For the most curcumin, be sure to use turmeric rather curry powder—a study analyzing curcumin content in 28 spice products described as turmeric or curry powders found that pure turmeric powder had the highest concentration of curcumin, averaging 3.14% by weight. The curry powder samples, with one exception, contained very small amounts of curcumin. (Tayyem RF, Heath DD, et al. Nutr Cancer)

Turmeric powder should kept in a tightly sealed container in a cool, dark and dry place. Fresh turmeric rhizome should be kept in the refrigerator.

History

Turmeric comes from the root of the Curcuma longa plant and has a tough brown skin and a deep orange flesh. Turmeric has long been used as a powerful anti-inflammatory in both the Chinese and Indian systems of medicine. Turmeric was traditionally called “Indian saffron” because of its deep yellow-orange color and has been used throughout history as a condiment, healing remedy and textile dye.

Nutrition Chart

Turmeric, ground | 2 tsp | 4.40 g | Calories: 16

NUTRIENTAMOUNTDRI/DV (%)
Vitamin K0.59 mcg1
Vitamin C1.14 mg2
Vitamin E 0.14 mg1
Vitamin B10.01 mg1
Vitamin B20.01 mg 1
Vitamin B30.23 mg1
Vitamin B60.08 mg 5
Folate1.72 mcg0
Iron1.82 mg10
Copper0.03 mg3
Potassium111.10 mg3
Selenium0.20 mcg0
Sodium1.67 mg0
Zinc0.19 mg2
Calcium8.05 mg1
Magnesium8.49 mg2
Phosphorus11.79 mg2
Manganese0.34 mg17
Protein0.34 g 1
Carbohydrates2.86 g1
Fiber0.93 g4

Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

Preparing and Cooking with Turmeric

Be careful when using turmeric since its deep color can easily stain. To avoid a lasting stain, quickly wash any area with which it has made contact with soap and water. To prevent staining your hands, you might consider wearing kitchen gloves while handling turmeric.

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Turmeric is a great spice to complement recipes that feature lentils. Add turmeric to egg salad to give it an even bolder yellow color, or mix with brown rice add raisins and cashews and season with turmeric, cumin and coriander.

The Healthiest Way of Cooking With Turmeric read: Recipes.

Source: www.whfoods.com

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